Welcome, Friends of Pat Flynn
Discover how you can lose body fat, build muscle, and increase your strength and cardio capacity quickly, by doing something that breaks all the rules about how to get leaner.
Do you really, really want to lose body fat, but totally detest the things you’ve been told you “should” do?
Do you want to be able to see muscle in your arms, legs and abs, but feel like you’re just spinning your wheels with your efforts? Want to feel strong and capable, and excited to work out?
Specifically, do you avoid the “dreadmill” at all costs, and skip the joint aches and pains that often accompany traditional cardio workouts?
I have a secret for you: You can.
It’s time to Lift Weights Faster. Get the program today.
I’m Jen Sinkler. I’ve spent over a decade as a fitness editor, writer and personal trainer, and I’m passionate about providing information that will change your life in a way that doesn’t patronize or bore you (unfortunately, these often seem to be your options).
I want to tell you why so many people work their butts off, with nothing to show for it. I want to tell you why so many people just like you have been conditioned to hate training, and in particular, cardio.
I get it. I’ve been there. In fact, it’s only because I've been there that I know how to fix it.
And you can. Because — here’s a shocker — you don’t have to put yourself through long, laborious workouts to get the physique you want.
So, why does everyone think you do? Why have you been conditioned to believe that traditional aerobic exercise is the best and only way to lose fat?
Here’s the scoop: Because of some research data that has been misinterpreted since the 1960s (maybe it was all the LSD?), we’ve been sold the idea that aerobic activities, such as swimming, biking and running, form the very essence of fitness. In mainstream media outlets, we are still told that traditional cardio equals fat loss and heart health; that it is the best and only way to burn off a donut.
Resistance training, on the other hand, has been positioned primarily as a bulk-building, bro-tastic activity that is a nice-but-not-necessary supplement to your fat-burning cardio routine.
QCardio is for burning fat, strength training is for building size...right?
ANot exactly. Not if you lift weights faster. That's cardio and strength training at the same time.
Think about that for a second. For over 50 years, we’ve been told that. And, as a society, we believed it, because scientists told us it was true.
But it isn’t.
You see, new research shows that lifting weights is, in many ways, better than traditional cardio for fat loss, performance, and overall health.
But if you really want to see the best results possible, you don’t just need to “lift weights.”
You need to lift weights faster.
And I mean that literally: you take traditional weight training exercises and do them faster, in every sense of the word. Lift the weights more explosively; decrease rest periods between sets; finish the workout more quickly and spend LESS time in the gym.
And when you do this correctly, it’s cardio and strength training at the same time, say more recent studies. Instead of going two steps forward and one step back (like most fitness programs), you’ll get the best of both worlds.
Marissa Lost 40 Pounds
“By lifting weights faster, I have said goodbye to 40 pounds of unwanted weight, gained tons of lean muscle mass and can back squat 160 pounds like a pro. I couldn't ask for anything more.”
I couldn't ask for anything more, except for a bigger PR.”
Marissa M., 31 - Minneapolis
Alexis Has Gone From Size 16 to an 8
During my early training sessions with Jen, I thought I would never catch my breath after conditioning! Now, I come home excited about what I just accomplished — I talk about how I made it through an entire cycle without putting the kettlebell down!
One of the best moments for me was when I was teaching my daughter to ride a bike, and I could run alongside her effortlessly for as long as she needed. I couldn’t do that before Lift Weights Faster!
Alexis K., 41 - Minneapolis
"I have never felt stronger or been leaner..."
“...since starting to 'lift weights faster.'' I also love to run, and I have never run longer or faster than I do now...and I'm almost 40 years old!
I have had body-image issues my whole life. I'm an anxious, self-conscious person, and I have never felt as confident in my body as I do now. I love the workouts because they are pretty short and you can tailor them depending how on strong you are feeling on a particular day. I also love them because they work all muscle groups. I now have muscle definition in places I didn't even know I had muscles!”
Julie G., 39 - Minneapolis
Let’s get something out of the way now: I’m not knocking traditional aerobic exercise, or saying it’s useless. It burns a calorie, and many people enjoy it. But, a) It doesn’t build an appreciable amount of muscle — a major component in long-term fat loss; b) When done often, endurance training can lead to chronically elevated levels of stress hormones, which works against you pretty hard in terms of fat loss; and c) Many people flat-out can’t bring themselves to do it. And, frankly stated, the best exercise program in the real world is the one you will comply with.
In whatever form you choose to pursue it, exercise should be enjoyed - not dreaded.
And from this idea, Lift Weights Faster was born.
The Lift Weights Faster Solution
The basis for Lift Weights Faster is to combine circuit and sprint workouts, with a decided absence of long, slow-distance workouts and NO TREADMILLS. (As I said earlier, it is absolutely every individual's prerogative to do endurance training or not. I just choose...not.)
Your workouts don't have to be boring. Boring is deadly. Boring is noncompliance. Boring is failure. If you dread your workouts, it's time to try something new. The Lift Weights Faster conditioning library includes 130 different workouts, so you have plenty to choose from. Even better, you will want to do them.
Your workouts can be SHORT. You don't have to compartmentalize your workouts anymore, which will save you massive amounts of time.
Move in new and complete ways. The Lift Weights Faster program was developed to help get you stronger in every direction. By this I mean that many programs move only in a sagittal, or forward and backward, plane. In this one, you're going to get strong in all the ways, and you have 6 different categories of equipment to choose from: bodyweight, minimal equipment (designed for travel), dumbbells, kettlebells, barbells and full gym.
Enjoy yourself. You don’t need to force yourself into someone else’s routine. Find one that works for you, and that gets you to your goals. Make adaptations and modifications. Play. Whether you’re aiming for fat loss or seeking greater performance, consistency is the key to success. And keeping your workouts enjoyable is vital to staying consistent.
Expand your limits. Squats, deadlifts, pushes, pulls, core and rotation exercises are building blocks you can progress. The workouts in this program provide the basics of these exercises, but also include creative and worthwhile variations.
Work out in any amount of time, anywhere. Each workout is organized by both time and equipment at your disposal, so you can select one that works for you, every time.
"This is a One-of-a-Kind Resource"
"I can’t say enough about this program. It includes over 125 workouts, each one of them of heavily influenced by Jen's education from great trainers and coaches in the industry — in fact, there are a number of workouts from said coaches. There is a huge range of circuit styles included, too, and the variety is something I know you will love! High-definition video demonstrations, high-quality photos of all the exercises, and detailed written instructions make this a one-of-a-kind resource."
Neghar Fonooni on Lift Weights Faster...
Some of my favorite ways to keep myself (and my clients) fit are circuit training and metabolic resistance--what Jen Sinkler calls "lifting weights faster." It's fun, effective, and time-saving--making Lifting Weights Faster a no-brainer for combination strength and fat loss.
I've personally performed many of the LWF workouts and I think they are absolutely fabulous. Not only are they incredibly fun and sweat-inducing, but the manual is very well organized and easy to follow. As a fitness professional for 14 years, I highly recommend LWF to anyone and everyone looking to add some variety and merriment to their cardio regimen.
I've Sifted Through It All So You Don't Have To
I love to talk about fitness, and to think about fitness, to read and write about fitness, too. It is a topic I am thoroughly passionate about.
I'm not just a keyboard warrior: I was a longtime athlete and a member of not one but two U.S. women's national sevens and fifteens rugby teams for many years, even playing professionally for a time.
I'm a kettlebell instructor through the RKC and KBA, and an Olympic lifting coach through USA Weightlifting. I also hold coaching certifications through Primal Move, Progressive Calisthenics (PCC), TACFIT, CrossFit and DVRT (Ultimate Sandbag).
I don't just collect certifications though! I train clients every day at The Movement Minneapolis the gym I co-own with my husband, David Dellanave.
I like to be able to use all the toys in the gym, because different people are going to gravitate toward different training approaches, and I want to be able to connect them with something they love to do.
And now, I want to connect you with something you’ll love to do, and that’s Lift Weights Faster.
"I picked up some new tricks..."
"Jen is as good a coach as she is a writer - and that's saying a lot, as she's one of the best writers in the industry! The Lift Weights Faster conditioning library is a great example of these coaching abilities. I picked up some new tricks, and I'm sure you will, too."
The Glute Guy on Lift Weights Faster...
Jen Sinkler might be the most talented person in the entire strength & conditioning industry. She's positive, she has integrity, and she consistently puts out great material. Lift Weights Faster is an incredible program that you will love. It will elevate your training and give you tons of new ideas for training under all types of circumstances and situations.
Jason C. Brown on Jen Sinkler...
"When Jen sets out to do something, she does it and does very very well. I have had the pleasure of watching her transform from an athlete into a coach, and that drive and determination I witnessed in her as an athlete is there in her as a coach, as well."
Here's the bottom line:
This combination of heavy lifting, moderate-load lifting, and sprinting is a super-effective training method for blasting body fat and building muscle. If your goals are that simple, look no further.
The workouts are incredibly condensed yet still pack a punch. Lift Weights Faster saves you so much time in the gym because you don't have to separate cardio and strength training. That is old-fashioned, unnecessary, and ultimately, not as effective. Combine the two, enjoy the proverbial butt-kicking, and get on with your day.
Get stronger from a 360-degree perspective. Most traditional programs neglect both major and minor muscle groups, and leave your body with strength gaps that leave you more susceptible to injury. Not this one!
Following these workouts will make your life easier. One of my clients, for instance, measures her progress in how many bags of dog food she can carry easily — and she has two great danes. You can imagine how much dog food she goes through.
What used to take a shopping cart and help from store workers, she now does under her own power. She also travels a lot and marvels at how cabbies say her bag is heavy, yet it isn't to her anymore.
Think of things in your everyday life that you wish you could do. Do you just hate making multiple trips in from the car when you’ve gone grocery shopping? (Everyone does, right?)
Let’s get you carrying every bag in one trip.
Another clients says she has become the mom who can tuck a kid under each arm and run to the top of the sledding hill without even feeling tired or winded.
Think of how difficult that is: Running in deep snow, in the middle of winter, while awkwardly holding two tiny humans under each arm and running full speed up a hill – without breathing heavily.
We do no traditional cardio; we Lift Weights Faster.
Now, before we go any further, I want you to understand that when you pick up Lift Weights Faster, you’re not just getting 130 incredible workouts.
Lift Weights Faster will show you so many new things, like these:
- Why excessive cardio is sabotaging your fat loss and how you can actually burn more fat while NEVER having to do a traditional cardio workout again.
- The truth about marathon workouts and why you MUST dramatically shorten your training sessions for the fastest fat loss results.
- How a unique challenge-based training method will have you progressing workout after workout, ensuring that the fat continues to melt away while you get stronger!
- A training method so powerful that you will burn more fat even after you're done working out.
- Little-known techniques that, when implemented, will make your workouts surprisingly more effective.
Here’s exactly what you’re going to get with Lift Weights Faster:
Lift Weights Faster Manual $99 Value
It’s time to debunk the common myths of conditioning. I’ll explain the how, the why, and the what behind getting the best results possible. You’ll also learn how you can use these workouts with YOUR favorite workout program for better results.
Lift Weights Faster: Conditioning Workout
Library $149 Value
You get 130 done for you workouts, each with in-depth instructions, as well as sections broken down easily by equipment and expected workout times.
Lift Weights Faster No Assembly Required$199 Value
Not one but FOUR comprehensive 12-week programs that have you covered whether you want to use Lift Weights Faster all by itself as a stand-alone fitness program with minimal equipment, as a stand-alone program with a full gym or combine it with a strict strength program with either minimal or comprehensive equipment.
Lift Weights Faster: Exercise Glossary $149 Value
Full sequenced, hi-resolution photos and clearly written coaching cues for every single exercise in the workout library. Over 225 exercises. No stone goes unturned in this exercise glossary, which is by far the most in-depth exercise glossary on the market today and that means you’re going to be doing exercises correctly and effectively.
Lift Weights Faster Gear Guide 149 Value
The fitness equipment market is as saturated today as it has ever been. From iffy equipment like Shakeweight and The Flex Belt to solid staples such as kettlebells and Valslides, figuring out where to start can be challenging.
My gear guide cuts through all the fluff and helps get you moving in the right direction toward making your conditioning more fun and effective.
Lift Weights Faster.com Exercise Video Library $199 Value
Instant Access! For all of you who like to be talked through things, the video library breaks down the 14 most complicated barbell, kettlebell, sandbag and bodyweight exercises that people have trouble with. Watch the videos anytime, anywhere, and as many times as you need to. They’ll help you perfect your form, avoid injury and improve the way you move.
Lift Weights Faster.com Challenge Tracker $99 Value
Instant Access! The five Lift Weights Faster Challenge Workouts are specifically programmed to not only be fun and challenging, but also interactive. You can input your results at LiftWeightsFaster.com, and compare your results both with your own previous scores, and with other people who have purchased the program.
Watch the leaderboard to see who to beat!
Free Yearlong Membership to Adaptifier.com $77 Value
When you feel like you’re getting better, that motivates you to continue getting better. Quantify and track your results for every workouts on Adaptifier.com — this will continue to motivate you as you progress to your ultimate goal.
Total Value: $1120
FOR A LIMITED TIME: On Sale Exclusively for Friends of Pat Flynn:
Have Two-Time New York Times Bestseller Diane Sanfilippo Cook For You - Practically
There’s something you should know about me. I don’t do half-measures or “good enough.” If I’m going to do something I’m going to do it right. Which means I have something else to tell you.
As I’ve demonstrated here, Lift Weights Faster is effective by itself. But, if you want to really want to supercharge your results, your nutrition has got to be on point. So, I enlisted the help of my good friend, two-time New York Times-bestselling author Diane Sanfilippo to write a nutrition companion piece, Eat Better Faster, especially for you.
A Certified Nutrition Consultant, Diane is a wealth of nutrition know-how. Taking a practical approach (it’s no accident that one of her bestselling books is called Practical Paleo) to nutrition and training, Diane has helped hundreds of thousands of people through her books, website and seminars on how and why to eat real food.
She’s been there herself — weak, sick, overweight, miserable — and she overcame by embracing a whole-foods-based diet that in turn changed the way she approached her whole life. Now, she wants to share a synopsis of her best stuff to date in her 76-page guide, Eat Better Faster.
Here's a quick list of what Diane covers in the Eat Better Faster manual:
- Complete Ease in the Kitchen: Nearly 60 of her fastest, easiest, most delicious recipes from her bestselling cookbooks, Practical Paleo and The 21-Day Sugar Detox that you can make in minutes, and that will keep you excited about cooking and eating real food — 76 full pages of gorgeous, easy-to-navigate recipes.
- Nutrition That Fits Your Needs: How to eat for performance versus eating for fat loss, and how you can swing both — organized by both gender and goals. Whether you’re looking to slim down or get stronger — or both! — choose the path that fits your lifestyle and goals.
- Example Menus: Separated by goals – fat loss and performance – complete, done-for-you, weeklong meal plans with recipes for both sit-down and “on-the-go” situations to fast-track your progress and fit your schedule.
- Meal Plans, Simplified: On top of the weeklong example menus, a step-by-step guide to help you plug-and-play nutrition according to your schedule and plan weeks of meals, all in one shot.
- The Easy Guide to Proteins, Carbs, and Fats: Diane breaks each macro down so you can make sure you’re getting the right amounts of each type of fuel for your body and goals. Complete with easy explanations to get the right portion sizes with the included recipes, she’s made it easier than you think it would be possible to get this right!
- Eat Better Faster For Athletic Performance: Making mistakes in the kitchen can kill your performance and results in the gym – Diane breaks down when and what to eat surrounding your workouts for those who want to optimize their nutrition for better results in and out of the gym.
- Make The Right Choices: For both men and women, Diane has tells you when and how to eat to reach your goals based on your training, waking, eating and working schedule. In other words, she helps you fit your nutrition plan to your life, not the other way around.
- Easier Shopping: Handy guides to fats and oils, sweeteners, and food quality information to make shopping and selecting Better foods FASTER!
- Kitchen Hacks: The tricks Diane uses in her own kitchen (and fridge, and pantry...) to keep healthy foods on hand, including how to keep protein on hand without cooking all the time. And, easy crockpot recipes, how to shop well, batch cooking, making gourmet leftovers, and how to chop anything.
- The Insider’s Top 10 List: Diane’s top 10 fastest, easiest, healthiest go-to meals for when you’re in a hurry.
- Tool Tips: Diane breaks down for you the few (but vital) kitchen gadgets and tools you absolutely need to keep the speed up when you're prepping healthy meals.
- Your Soon-To-Be Favorites: The best, homemade, sweetener-FREE ketchup recipe, ever — and it's SO EASY to make!
Spice blends that keep kitchen time down, but the flavor UP!
Treats, yes... treats! These sweet thangs will satisfy your sweet-tooth but keep you on-track and progressing towards your fitness goals. Real food for the win!
- Cook Meals Faster (A Bonus Guide!): To help you save time and to make you a better cook, Diane has broken down how to become much more efficient in the kitchen. Learn her secret tips and tricks to food preparation and make-ahead meals.
People say you can't have it all, but remember my 60-day money-back guarantee? With that, you get the comfort of knowing that if this incredible program doesn't work for you, you get your money back, no questions asked. You have nothing to lose - except body fat. Aside from that, you can only gain: confidence, muscle, and peace of mind. If it doesn't work out for you, for whatever reason, your money and the program is yours.
I developed this program to let people know that it's OK - and entirely possible - to enjoy your workouts. Traditionally structured workouts aren't the "end all, be all" when it comes to the proper approach to fitness. If you dread the gym, you need to try something new.
I want you to get stronger in every direction. After changing my outlook on fitness and my approach to training, I saw results I never thought possible. I performed better, looked better, and - most importantly - I enjoyed myself, and I was motivated to train. I enjoyed it so much that I haven't looked back.
I've made it a point to help my audience and clients understand that you don't need to force yourself into someone else's routine. Find one that works for you, and one that gets you to your goals.
My confidence in the program is unwavering - hence the incredible money-back guarantee. I know this flat-out works.
NOTE: Lift Weights Faster is a completely downloadable series of e-manuals and streaming video files. No physical products needs to be shipped. After you order, you will get INSTANT ACCESS to download all product components onto your computer (no waiting or shipping costs!). The format for all manuals, workbooks, checklists, etc. is Adobe Acrobat PDF, which can be viewed on MAC or PC.
Frequently Asked Questions
Q: “I don’t want to have to join a gym – do I have to?”
A:You do not need a gym membership to do many of the workouts included in Lift Weights Faster.
One of the best parts about the Lift Weights Faster program is that the workouts are organized by category, based on equipment you have on hand. You can choose from six different categories, including bodyweight, minimal equipment, dumbbell, kettlebell, barbell and full gym.
Over a third of the workouts are either bodyweight only or use a minimal amount of equipment.
Q: “The 10-, 20-, and 30-minute workouts don’t seem like they would be sufficient. Would LWF need to be supplemented with another workout program?”
A: You’d be surprised what kind of changes you can effect in that amount of time! If you’re doing the workouts correctly, with proper form and steadily increased weight over time, and completing them more quickly, you’ll continue to give your body reason to adapt.
While the Lift Weights Faster workouts can be used as a successful stand-alone program, it is not a mapped out, day-by-day program; it's more of a pick-and-choose conditioning library. The workouts can very easily serve as conditioning finishers after your strength training session, if you’re following a more traditional strength program.
Q: “Is Lift Weights Faster a program or a collection of workouts? Should I do them in any particular order?”
A: Lift Weights Faster is a collection of full-body, strength-building, fat-burning workouts. You can do any of them in any order. Would it make sense to map out a precise plan for how to tackle them? Yes. But, as my friend Carla Birnberg writes, “It doesn’t MATTER what the ‘ideal’ is. What matters is what I will consistently do.”
And I can promise you that you will do these workouts, which have all been tested on clients and other trainers, because you will love them.
Plus, as I said before,Lift Weights Faster workouts can easily provide the conditioning supplement to a progressive strength program.
Q: “I travel a lot for work. Will Lift Weights Faster be an effective workout for when I’m jet-setting from place to place?”
A: If you travel a lot, it’s not feasible to only train when you’re at home — I hear you loud and clear on that one! This conditioning library is the perfect thing to take with you on the go. Because the workouts are organized both by equipment and time, you can select the ones that are appropriate for you in any environment.
Even if you’re limited on time and equipment, there are plenty of ways to keep your workouts fresh and challenging. Lift Weights Faster workouts include varying set and rep schemes, and different rest styles and workout structures, so cycle through different workouts to always present your body with a challenge.
Q: “Is LWF for men or women…or both?”
A: Lift Weights Faster is for anyone looking to enjoy their trip to the gym, their backyard or their living room. Lack of motivation doesn’t discriminate by gender, and neither do I. By enjoying your workout, you’re more likely to stick with the program and continue outdoing your expectations, whether man or woman.
With our library of exercises, videos, workouts and how-to’s, anyone can learn these the movements included in these workouts. If you’re already familiar, that’s great. If not, get ready to learn exercises and movements you’ll remember and use for the rest of your life!
Q: “Should I be following a strict diet when participating in the LWF program?”
A: You do not need to follow a strict diet to see benefits from Lift Weights Faster — your conditioning will improve, and you will gain strength.
That said, if you want to see body composition changes, your diet needs to be on point. Now, that doesn’t mean “strict,” however. I recommend picking up our companion nutrition guide, Eat Better Faster, by New York Times–bestselling author Diane Sanfilippo.
Q: “Am I too old to do such fast-paced workouts?”
A: At the gym I co-own with my husband, called The Movement Minneapolis, I run classes with people anywhere from age 21 to 66, and we do Lift Weights Faster with them three times a week. I don’t believe limits should be placed on participants because of their age.
That said, I always start every client, regardless of age, off with just a little bit at a time. You want to give your muscles and connective tissues time to adapt, so go easy into the workouts.
If anything feels like too much — too much speed, too much weight — it probably is. That’s why absolutely everything is scalable. There are ways to dial back the intensity and get comfortable with the exercise before going any harder.
As we age, fat-burning hormones like growth hormone and testosterone begin to decline, so a program intended to spike these hormones, as Lift Weights Faster workouts do, can only benefit you in the long run, either young or old.
"At 58 years old I'm the strongest and leanest I've ever been."
“Jen’s Lift Weights Faster workouts have been a game-changer for me. The workouts are efficient, effective, and fun. Best of all, they are portable and can be taken along when I travel. I am 58 years old and am the strongest and leanest I have ever been.”
Patricia B., 58 - Minneapolis
Q: “Jen, I’ve never really lifted or worked out before. Is this program for me?”
A: Everything Lift Weights Faster provides for you is meant to be learned by anyone who is interested.
If you’re a beginner — meaning you’ve never or rarely stepped foot in a gym — you can still get comfortable enough with the content to get started. Our Exercise Video Library and Exercise Glossary is intended to help walk you through each movement correctly so you can do it properly before going forward.
That being said, if you’re already a fitness enthusiast, this program is perfect for you, as well. The workouts are intended to challenge each participant — and that looks different for everyone.
"I love the creativity and fun in Jen's workouts."
“What I love about Jen's workouts is that the workouts are in three durations, and really, you can make them any length of time you want. And I found a workout that I'm excited about doing when it's warm and the snow melts -- it involves drawing an agility ladder with chalk on my patio, and I can have the kids ‘play’ with me. Seriously, for a woman who isn't promoting herself to the mommy crowd per se, what Jen is preaching is fitting my lifestyle and interest level to a T.”
Mary T., 37 - Minneapolis
"These workouts will challenge and empower you."
“Most times I can't say anything about Lift Weights Faster because I'm so focused on breathing. No matter what level you're at, these workouts will either challenge or empower you, but hopefully both.
Just when I think a circuit might feel somewhat easy, I'm reminded that I can and should be using a higher weight. Push yourself, though, because what I've learned from Jen and Lifts Weights Faster is that I can do more than I thought I could (most days.”
Genna C., 31 - Minneapolis
Rachel Became a Star of Her Football Team
“Lift Weights Faster workouts are amazing! I love that they are challenging but doable. The short bursts incorporate strength with cardio, and you can adjust them to whatever level you are at for the day.
I feel like I have become more adaptable and stronger to so many different movements — it's such a rewarding feeling! Jen Sinkler is always so creative and supportive, too.”
Rachel F., 28 - Minneapolis